WODs

warm up
20 ankle jumps
10 samson stretches
10 sumo squat stretches
10 hip flow with pop up
20 ankle jumps
5 handwalk
5 down dog & seal
10 hip crossover
20 ankle jumps

WOD
a) 3 sets
4-6 chair supported strict handstand push ups
30sec top of handstand hold on chair
60sec rest

b) for total reps
6 alt rounds
1. 90sec on/30sec off
20 jumping lunges
max burpees
2. 90sec on/30sec off
20 jumping squats
max reserve burpees

scaled lunges, squats

warm up
20 mountain climbers
5 down ups
20 alt calf stretch
10 samson stretch
10 sumo squat stretch
20 mountain climbers
5 down ups
5 handwalk + push ups
10 dynamic bridge
10 twisted cross
20 mountain climbers
5 down ups

WOD
for time
50-40-30-20-10 reps
hand release push ups
sit ups
squats
*50 mountain climbers b/w sets

scaled kneeling push ups

time cap 30min

warm up
20 jumping jacks
5 handwalks
10 twisted cross
20 jumping jacks
5 down dog & seal
10 dynamic bridges

WOD
a) 3 sets
tabata
hollow rock
arch rock

2min rest

tabata
side plank hold left side
side plank hold right side

b) support you local box
workout 20.2
for time
100 douible unders
21 burpees
75 double unders
15 burpees
50 double unders
9 burpees

scaled jumping jacks

time cap 15min

warm up
20 mountain climbers
10 samson stretches
10 inverted hamstring stretches
20 mountain climbers
10 lateral squat stretches
10 dynmaic bridges

WOD
a) 3 sets
10 alt lateral lunges
10 alt bird dog
30sec reverse plank hold

b) for time
30-20-10
half burpees
jumping lunges
sit ups
2min rest
10-20-30
half burpees
jumping lunges
sit ups

scaled lunges

time cap 16min

warm up
20 jumping jacks
10 inverted hamstring stretch
10 reverse samson stretch
20 jamping jacks
10 sumo squat stretch
10 lateral squat stretch
20 jumping jacks
5 down dog & seal
5 dynamic bridge
20 jumping jacks

WOD
a) 3 sets
20 alt single leg deadlifts
20 narrow stance squats
20 alt single leg glute bridge

b) amrap 15min
30 jumping jacks
10 single arm odd object thruster left arm
30 mountain climbers
10 single arm odd object thruster right arm

warm up
10 samson stretch
5 handwalks
5 down dog & seal
10 twisted cross
10 dynamic bridge
10 hip crossover

WOD
a) 3 sets
60sec top of push ups hold
30sec shouder tabs
30sec arch hold

b) for max reps
amrap 5min
10 plank ups
10 tuck ups

1min rest

amrap 5min
10 plank hip dips
10 reverse snow angels

1min rest

amrap 5min
10 hand release push ups
10 alt single leg v-ups